Notes
this was supposed to be a tempo so that's what I'll call it, but the first lap I went out like a novice and put myself in a hole. awesome. the rest of the run was fine the last 1.2 or so was anaerobic. LT runs are not supposed to go anaerobic at all, or at least not until there is some sort of stupid finishing kick or other ridiculous event. I'mm happy 5:29 is still below my 5 mi pr and I'm still building so this was a very positive workout. I think that I'll do one of those portugese workouts next week to run the sprint out of my legs. 12 mi tempo this week as soon as i am recovered and the weather is decent.